Wednesday, March 26, 2014

Workout

CrossFit

Warm up with air squats and push ups

Strict Press- 1 rep max
45-5, 65- 3, 75, 80, 85, 87(f)

WOW!  I'm still so excited about that!  I can't believe how easy 65, 75, and 80 felt.  85 was a bit tougher at the top.  87 I got to my eyes, but couldn't get further than that.  So thrilled!

WOD
4 rounds of
10 db hang cleans- 25 lbs.
20 box jumps- 20 inch (rebounded)
30 ab mat sit ups
Time- 10:20ish

Felt great!

Tuesday, March 25, 2014

Workout

CrossFit

Warm up

WOD
20-18-26-14-12-10-8-6-4-2
10-9-8-7-6-5-4-3-2-1
Overhead plate lunges- 25 lbs.
Burpee w/ plate jump
Time- 16:50 or 17:50?

Ran 35 minutes after CrossFit.

Monday, March 24, 2014

Workout

CrossFit

Warm up

Front Squat- 3 rep max
75, 85, 95, 105, 115, 120(2)

My back was not happy!  I was worried way more about my back caving than my legs failing.  :(  Gotta work on strengthening that back to hold up the weight.  I've never experienced that before.  I also used a weight belt for the 2 at 120.

WOD
5 rounds of
5 font squats- 80 lbs.
10 pull ups
Time- 7:50

Friday, March 21, 2014

Workout

CrossFit

Power Clean- 1 rep max
75-5, 85- 3, 95- 3
110, 120, 130, 135 (f)

WOD
30 power cleans- 80 lbs.
40 burpees
30 power cleans- 80 lbs
Time- 8:59

Thursday, March 21, 2014

Workout

CrossFit

Warm up
-3 rounds of
10 strict pull ups- blue band
10 air squats
10 push ups

WOD
400 meter run- 1:48
rest 2 minutes
800 meter run
rest 3 minutes
400 meter run- 2:01
rest 2 minutes
800 meter run
rest 3 minutes
400 meter run- 1:56

Time- 24:40

After CF
15 back squat- 55 lbs
run to stop sign and back
20 or 30 deadlifts- 55 lbs.
run to stop sign and back
15 hang cleans- 55 lbs.
run to stop sign and back
Time- 13 ish

Wednesday, March 19, 2014

Workout

CrossFit

Warm up
-mobility and stretching
-1 min plank front, 45 side plank right, 45 side plank left
-1 min plank (30 sec right leg up, 30 sec left leg up), 30 sec side plank with leg up, 30 sec side plank other side with leg up.

WOD
15 min AMRAP of
10 push press- 65 lbs.
20 russian twists- 25 lbs.
30 double unders
Total- 8+7

Ran 15 minutes after crossfit.

Tuesday, March 18, 2014

Workout

CrossFit

Warm up

WOD
With 3 minute clock,
run 200 meters then
AMRAP box jumps- 20 inch (50)
rest 2 minutes
run, AMRAP db snatches- 25 lbs. (37)
rest 2 minutes
run, AMRAP burpees (29)
rest 2 minutes
run, AMRAP pistols- assisted with band (12)


Did 8 more pistols after wod to get to 20.

Ran 18 minutes after CrossFit

Monday, March 17, 2014

Workout

CrossFit

Warm up

Push press- 3 rep max
45, 65, 75, 85, 95, 105, 107 (1), 107 (1)

WOD
4 rounds of
10 hspu or pike pu (pike)
15 sit ups ab mat
20 lunges
Time- 7:50

Friday, March 14, 2014

Workout

CrossFit

Warm up

Back Squat- 3 rep max
75, 95, 115, 125, 135, 145

WOD
10, 9, 8...3, 2, 1
Wall ball
ring dips- red band
Time- ??

Wednesday, March 12, 2014

Workout

CrossFit

Warm up

WOD
18 minute AMRAP
12 slam balls- 20 lbs
18 lunges
24 kb swings- 35 lbs
200 meter run
total- 5+11

Tuesday, March 11, 2014

Workout

CrossFit

Warm up

Strict Press- 3 rep max
445, 55, 65, 75

WOD
4 rounds
15 push press- 65 lbs
12 burpee box jumps
9 ab mat sit ups
Time- 10:59
RX!

Monday, March 10, 2014

Workout

CrossFit

1 rep power clean
7, 95, 105, 115, 125 (f), 125

WOD
3 rounds
21 power cleans- 80 lbs
400 meter run
Time- ??

Friday, March 7, 2014

Workout

CrossFit

Warm up

WOD
40 of back squat, hang clean, push press (did ring rows instead of squats)
30
20
10
Weight- 65 lbs

Wednesday, March 5, 2014

Workout

CrossFit

Warm up

WOD
1000 meter row
then
5 rounds of
20 kb swings- 35 lbs
15 air squats
10 box jumps- 20 inch
Time-??

Tuesday, March 4, 2014

Workout

CrossFit

Warm up

Deadlift- 3 rep max
95, 115, 135, 155, 165, 175- not sure?

WOD
EMOM for 12 minutes
3 deadlifts- 60% of max- 115?
mountain climbers for 30 seconds- switched to ab mat sit ups

Monday, March 3, 2014

Workout

CrossFit

Warm up

Front Squat- 5 rep max
65, 75, 85, 95, 105

WOD
12 min AMRAP of
8 thrusters- 55 lbs.
10 toe to bar
12 burpees
Total- 4+3

Saturday, March 1, 2014

Workout

CrossFit

Back Squat
Based on 140 max
With 2 second hold at the bottom
5- 50%- 70
5- 60% 85
5- 65%- 90
then,
3- 75%- 105
3- 80%- 110
3- 80%- 110
3- 80%- 110

At home
Power clean
10- 55 lbs
10- 65 lbs
10- 70 lbs
Yoga stretching between

WOD
5 rounds of
20 kb swings
20 kb high pulls
200 meter run
Time- under 20 minutes

Lots of  yard work!

Friday, February 28, 2014

Workout

CrossFit

5 rounds of
1 minute of box jumps- 20 inch
1 minute of slam ball- 20 lbs
1 minute of ab mat sit ups
1 minute rest
Total- 389

Average 20 box jumps and 20 slam ball and 30-40 sit ups.